If your goal is to restore or maintain a healthy heart, there are a variety of foods that can help to unclog arteries of plaque build-up, lower your blood pressure, and reduce inflammation – the main culprits of cardiovascular illness.
Many of the foods on this list contain healthy-fats, antioxidants, and soluble-fiber which are great not only for your heart, but also to promote healthy skin, hair, hormone production, and nutrient absorption.
The next time you make a sandwich or salad, consider adding a few slices of avocado in lieu of mayonnaise or heavy salad dressing.
Studies have shown that the daily consumption of avocado results in improved blood-cholesterol with a decrease in triglycerides and LDL of around 22% and an 11% increase in HDL – the “good” cholesterol that helps to keep arteries clear of obstructions.
Broccoli is another vegetable that is loaded with Vitamin-K which helps to prevent calcification or hardening of arteries.
Eating vitamin- and antioxidant-packed broccoli can also help to prevent oxidation of LDL cholesterol which can lead to serious heart conditions.
One of the best vegetables for clearing arteries, asparagus is full of fiber and minerals, as well as a long list of vitamins including K, B1, B2, C, and E.
Asparagus can help to lower blood pressure and prevent blood clots that can cause serious cardiovascular illness. Try steaming raw asparagus for maximum vitamin potential!
Green-tea – especially nutrient-rich Matcha green-tea – contains high levels of catechins, antioxidant plant phenols which hinder the absorption of cholesterol during digestion.
Enjoy a cup or two of green tea every day to improve your blood lipid levels and help reduce arterial blockage.
Green-tea also provides a natural boost to the metabolism which can help you to lose-weight, further bolstering your cardiovascular health.
Rich in monounsaturated oleic acid – an essential fatty acid (EFA) known for its positive effects on cholesterol levels and oxidative stress in the bloodstream – olive-oil is widely considered to be one of the healthiest oils for cooking and dressing food.
According to a recent study, the use of olive-oil for these purposes can actually reduce the risk of serious cardiovascular illnesses by up to 41%. When shopping for olive-oil, go with a certified 100% organic virgin olive oil.
One of the famed dark leafy-greens, spinach is loaded with fiber, potassium, and folate – all of which help to lower blood pressure and keep arteries clear.
According to recent studies, just one serving per day of folate-rich greens like spinach can lower homocysteine levels – a known risk factor for cardiovascular diseases like atherosclerosis. Enjoy your spinach sautéed, in a salad, or as part of a heart-smart smoothie!
Curcumin, the main component of Turmeric, is a powerful anti-inflammatory. Adding turmeric to your diet can seriously reduce inflammation and damage to arterial-walls which are leading causes of plaque build-up and blood clots.
Furthermore, studies have shown us that the high levels of curcumin in Turmeric can aid in the reduction of fatty deposits in the arteries by up to 26%.